Using Death Circuits is the best, most “Bang for your Buck” protocol to achieve fat loss and improve work capacity, but it is not for the lazy or faint of heart.
Charles Poliquin is credited with the method. A word of caution, do not mistake its simplicity on paper for ease. The entire workout will take you less than 30 minutes to complete, consisting of 12 sets of work with between 120-144 repetitions.
The protocol:
A1) Compound Movement for Quads
A2) Compound Movement for Back
A3) Compound Movement for Hamstrings
A4) Compound Movement for Chest/Shoulders
The repetition range is 10-12 for each exercise, with a time under tension of 50-60 seconds and a rest period of 60 seconds.
How to Perform?
Utilise compound, bang for your buck movements only! No isolation movements here. I mean a Barbell Back Squat not Pistol Squats on a Bosu Ball, holding a kettlebell overhead.
You must utilise a weight that is a 10-12 repetition maximum, using a weight that you could do 20 reps will not cut it here. Hard work with a nonsense program will always produce more results than a lazy work ethic with the best program, ever seen an out of shape cross-fitter? I know I haven’t. Another example would be comparing the physiques of Portuguese footballer Ronaldo and England’s Wayne Rooney.
Why it Works
Compound movements and maximum effort produce greater Growth Hormone Output (GHO). This is due to a large lactic acid build up, a by-product of which is growth hormone (GH). It will make you feel queasy or nauseous, but this is a normal reaction due to the Growth Hormone build up.
The body has to work very hard moving blood large distances over the body and removing by-products from large muscle groups.
The Original Protocol
A1) Barbell Back Squat (High Bar, Olympic Depth)
A2) Supinated Chin Up (Shoulder Width)
A3) Barbell Deadlifts
A4) Dips
Tip
If you don’t have a coach or training partner to change the weights for you, set the weights up so you can strip off anything up to 10% from the bar easily. At the end of each set you’ll be too busy trying not to vomit or cry to do anything else.
About the Author
James Stoddart-Burrows MSc MA CSCS PICP
James holds an MSc and Masters in Sports Science; he is a Certified Strength and Conditioning Specialist (CSCS) and a Poliquin International Certification Program (PICP) coach. James brings over two decades of experience in personal training and strength coaching. Having trained NFL players, elite athletes, and high-profile professionals at some of the world’s top-tier facilities, James combines exceptional expertise with a passion for helping clients achieve transformative results. Now, he brings the same premium service to his home town with Pinnacle Strength Lab, a private gym and personal training facility based in Medstead, near Alton, Hampshire. James specialises in sustainable fat loss, strength building, injury rehabilitation and strength and conditioning for athletic performance, offering bespoke coaching tailored to every client’s goals.
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